Couscous vs. Leek — In-Depth Nutrition Comparison
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A recap on differences between couscous and leek
- Couscous is higher in selenium, yet leek is higher in vitamin K, vitamin A, iron, manganese, vitamin B6, vitamin C, folate, copper, and vitamin E.
- Couscous covers your daily selenium needs 48% more than leek.
- The glycemic index of leek is lower.
Food varieties used in this article are Couscous, cooked and Leeks, (bulb and lower leaf-portion), raw.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more ZincZinc | +116.7% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +2650% |
| Contains more MagnesiumMagnesium | +250% |
| Contains more CalciumCalcium | +637.5% |
| Contains more PotassiumPotassium | +210.3% |
| Contains more IronIron | +452.6% |
| Contains more CopperCopper | +192.7% |
| Contains more PhosphorusPhosphorus | +59.1% |
| Contains more ManganeseManganese | +472.6% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B3Vitamin B3 | +145.8% |
| Contains more Vitamin B5Vitamin B5 | +165% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +607.7% |
| Contains more Vitamin B2Vitamin B2 | +11.1% |
| Contains more Vitamin B6Vitamin B6 | +356.9% |
| Contains more Vitamin KVitamin K | +46900% |
| Contains more FolateFolate | +326.7% |
| Contains more CholineCholine | +187.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 27.5µg | 1µg | 48% |
| Vitamin K | 0.1µg | 47µg | 39% |
| Iron | 0.38mg | 2.1mg | 22% |
| Manganese | 0.084mg | 0.481mg | 17% |
| Vitamin B6 | 0.051mg | 0.233mg | 14% |
| Vitamin C | 0mg | 12mg | 13% |
| Folate | 15µg | 64µg | 12% |
| Vitamin A | 0µg | 83µg | 9% |
| Copper | 0.041mg | 0.12mg | 9% |
| Vitamin B5 | 0.371mg | 0.14mg | 5% |
| Magnesium | 8mg | 28mg | 5% |
| Calcium | 8mg | 59mg | 5% |
| Protein | 3.79g | 1.5g | 5% |
| Vitamin E | 0.13mg | 0.92mg | 5% |
| Potassium | 58mg | 180mg | 4% |
| Vitamin B3 | 0.983mg | 0.4mg | 4% |
| Calories | 112kcal | 61kcal | 3% |
| Carbs | 23.22g | 14.15g | 3% |
| Phosphorus | 22mg | 35mg | 2% |
| Fiber | 1.4g | 1.8g | 2% |
| Sodium | 5mg | 20mg | 1% |
| Choline | 3.3mg | 9.5mg | 1% |
| Polyunsaturated fat | 0.064g | 0.166g | 1% |
| Zinc | 0.26mg | 0.12mg | 1% |
| Fats | 0.16g | 0.3g | 0% |
| Net carbs | 21.82g | 12.35g | N/A |
| Sugar | 0.1g | 3.9g | N/A |
| Vitamin B1 | 0.063mg | 0.06mg | 0% |
| Vitamin B2 | 0.027mg | 0.03mg | 0% |
| Saturated fat | 0.029g | 0.04g | 0% |
| Monounsaturated fat | 0.022g | 0.004g | 0% |
| Tryptophan | 0.049mg | 0.012mg | 0% |
| Threonine | 0.1mg | 0.063mg | 0% |
| Isoleucine | 0.147mg | 0.052mg | 0% |
| Leucine | 0.259mg | 0.096mg | 0% |
| Lysine | 0.073mg | 0.078mg | 0% |
| Methionine | 0.059mg | 0.018mg | 0% |
| Phenylalanine | 0.184mg | 0.055mg | 0% |
| Valine | 0.162mg | 0.056mg | 0% |
| Histidine | 0.077mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +152.7% |
| Contains more CarbsCarbs | +64.1% |
| Contains more FatsFats | +87.5% |
| Contains more WaterWater | +14.4% |
| Contains more OtherOther | +303.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -27.5% |
| Contains more Mono. FatMonounsaturated fat | +450% |
| Contains more Poly. FatPolyunsaturated fat | +159.4% |
